Assume your classic relaxation pose,
The one that works best for you.
Begin by spreading the legs with the feet about a foot and a half to two feet wide apart,
Legs and feet turned out all the way from the hips down to the toes.
Simply let go of the lower body and you will release into this position.
Position the arms alongside the body with the hands about six to eight inches away from the sides of the hips and turn the palms up.
The key here is to remove as many distractions to the body as possible in order to forget the physical body and go deeper within.
After having made any personal adjustments necessary,
Notice that every square inch of your body is completely supported by the floor.
Appreciate that through the courtesy of gravity,
Your body is 100% secure in the present position,
Enabling you to release into an even deeper state of physical relaxation.
Your goal will be to maintain awareness without falling off into a state of unconsciousness or sleep.
Keep the awareness on my voice following each step of guided visualization.
This will be a discipline you may not have placed on your mind and body previously,
But both mind and body will benefit from this practice.
Avoid giving in to any outside distractions or any urge to move.
Avoid allowing your mind to waver from the focus of your meditation.
Place your attention on the right leg.
In your mind's eye,
See that limb from hip to toe and acknowledge all aspects of it from its weight,
Its position in relation to the rest of your body,
Even the way it feels at this moment.
Begin now to physically activate the entire right leg by tensing as though you are squeezing out any lingering tension from that limb.
Raise it three inches off the floor,
Tensing,
And then release,
Allowing the leg to suddenly drop into a limp and relaxed position.
Roll the leg side to side a couple of times and find the most perfectly natural position to leave it rest.
So go now to the left leg and place your complete attention on the left leg,
And in your mind's eye,
See that limb from hip to toe and acknowledge all aspects of it from its weight,
Position in relation to the rest of your body,
Even the way it feels at this moment.
Begin now to physically activate the entire left leg by tensing as though you are squeezing out any lingering tension from that limb.
Raise it three inches off the floor,
Tensing,
And now release,
Allowing the leg to suddenly drop into a limp and relaxed position.
Roll the leg side to side a couple of times and find the most perfectly natural position to leave it rest.
Place the awareness on the entire hip and pelvic region,
Tensing the back side and pressing upward,
Squeezing out any tension from this area,
And suddenly drop and release very comfortably into place.
Place your complete attention on the right arm,
And in your mind's eye,
See that limb from shoulder tip to fingertips and acknowledge all aspects of it from its weight,
Position in relation to the rest of your body,
Even the way it feels at this moment.
Begin now to physically activate the entire right arm by stretching it long from shoulder tip to fingertips,
Expanding the hand and fingers wide,
Then roll into a tight fist,
Bending the elbow slightly,
And curl the arm,
Tensing as though you are squeezing out any lingering tension from that limb.
Raise it three inches off the floor,
Tensing,
And then release,
Allowing the arm to suddenly drop into a limp and relaxed position.
Roll the arm side to side a couple of times and find the most perfectly natural position to leave it rest.
Place your complete attention on the left arm,
And in your mind's eye,
See that limb from shoulder tip to fingertips and acknowledge all aspects of it from its weight,
Position in relation to the rest of your body,
Even the way it feels at this moment.
Begin now to physically activate the entire left arm by stretching it long from shoulder tip to fingertips,
Expanding the hand and fingers wide,
Then roll into a tight fist,
Bending the elbow slightly,
And curl the arm,
Tensing as though you are squeezing out any lingering tension from that limb.
Raise it three inches off the floor,
Tensing,
And then release,
Allowing the arm to suddenly drop into a limp and relaxed position.
Roll the arm side to side a couple of times and find the most perfectly natural position to leave it rest.
Feel the weight of the head and visualize the slight indention that it imprints on the mat.
Relax the jaw.
Stretch out the tongue as far as you can,
Almost as though you could touch the chin or below.
Open the eyes wide,
Giving the face a complete stretch,
And then quickly reverse.
Return the tongue back into the mouth,
Pursing the lips tightly,
Close the eyes and squint until you can almost see stars,
And release.
Gently roll the head from one side to the other and return to center,
Finding the most comfortable position of perfect alignment for the head,
Neck,
And spine.
You've taken all the physical steps you need to assure your best state of relaxation.
Now you'll need to take it a step further.
Without physically moving the body,
Address each body part as it is named,
Recognizing and following in your mind's eye as you command your body to release and relax into an even deeper state of relaxation.
Starting at the bottoms of both feet,
See your body from soles to insteps,
Toes to heels,
And all the way up to the ankles,
Responding to your direct command to release into an even deeper state of relaxation.
From the ankles,
Shins,
And calves,
And up to the knees,
See these areas responding to your direct command to release into an even deeper state of relaxation.
Knees,
Thighs from back to front,
Responding to your direct command to release into an even deeper state of relaxation.
The entire pelvic region,
Buttocks,
Even the internal organs responding to your direct command to release into an even deeper state of relaxation.
You are the master,
And your body will obey what you want it to do in this very,
Very receptive state of awareness.
From the abdominals,
Where they tie in low at the pubic bone all the way high under the ribcage,
From the tailbone all the way up the spine to the base of the neck,
Responding to your direct command to release into an even deeper state of relaxation.
Shoulders down both arms to the wrists,
Hands,
And each digit of each finger responding to your direct command to release into an even deeper state of relaxation.
The entire neck,
Jaw,
Tongue,
Throat,
Lips,
Cheeks,
Nose,
Temples,
Eyes,
Brow,
All the way back to the ears and into the hairline,
Even the scalp,
Particularly the crown of the scalp,
Loosening,
Releasing,
Responding to your direct command to release into an even deeper state of relaxation.
Take your focus and place it on the breath,
And without attempting to control the breath,
Simply observe the most natural and automatic ongoing function of the body,
The breath.
Watch it going in and out of the body,
Seeing it in your mind's eye.
As the mind begins to stray away from your meditative focus,
Simply train it right back onto the breath and continue with your breathing meditation.
You are keenly aware of where you are,
Your external surroundings,
Yet quite unconcerned with anything other than the breath at this moment.
Relive when running felt so good that just thinking about it at this moment fills you with that very same emotional high,
As powerful as being there in real time.
These are your emotions,
And this is the state in which you are the most powerful.
Revisit this state often,
And you will be very skilled at placing yourself in this powerful state any time you will to do so.
It is yours to use freely.
You felt on top of the world,
And you may recall or create powerful vignettes to use to purposely place yourself in a power mindset,
Complete with all the emotional triggers that launch you into your most effective state.
Experience how really great you feel after you finish a good weightlifting workout at the gym.
Build your self-efficacy on these past and present experiences,
Your belief in your own ability to fulfill self-promises.
No one can deprive you of the time that you value for yourself to work on your physique and the emotional sense of well-being that you gain from doing so.
The time you spend in the gym around others gives you a sense of ownership over your workouts.
While around you may lack focus and attention,
You are intent with your plan.
You demonstrate skill and control in all your movements and are capable of zoning into exactly what you are doing,
Feeling the muscles,
Streamlining your anatomy,
All while looking good in the gym.
The time you spend working out alone is empowering.
As you know,
You rely on you and you alone to achieve the changes you desire.
No one can control you,
And no one can interfere with your plan to prioritize your me-time.
Naysayers may expect you to fail at your physical goals,
But you just say to yourself,
Watch me.
Watch me.
Just watch me.
Your workout feels so good to your body that you are filled with emotion and begin to dance.
The freestyle evolves into a trance dance where you are filled with joy as you celebrate yourself.
The movements come freely,
Automatically.
You are at one with your body.
Frequent opportunities present for you to display your optimal physique in public places such as the pool,
The lake,
And the beach.
You see yourself as you break into a run along the shoreline without concern of anyone watching because you know you are an inspiration to onlookers.
Your legs are sleek and powerful as they propel you effortlessly along the water's edge.
You become aware of an audience as heads turn your way.
This makes you even lighter in your strides as if you are floating from the energy focused on you.
Your wardrobe holds a new excitement now because being dressed up with a sleeveless dress gives you an opportunity to wear it well and with shoulders.
Previous areas of concern are now areas of great satisfaction.
You know that you have achieved what you set out to do.
Should there be naysayers or even a part of you that doubts your power or your will and drive?
Your response is,
I am going to take time for me today to work out and be strong,
And I'm going to eat what I know I need,
And you can't stop me.
As you visit new places and even old ones where you frequently go,
You are keenly aware of a new and different response that you get from other people.
They pay attention to you.
You are definitely noticed in a positive way.
Your air of certainty wards off any negative energy from being a drain on you,
And conversely,
You feel energized by the attention.
Cycling,
Running,
Jumping rope,
And dancing are easier than ever,
And you feel good as you keep your body in motion.
Knowing that you are achieving looking good for yourself is a new mindset,
But there is more beyond that.
When you see how you can knock other people's socks off,
People who never expected that of you or perhaps have never met you.
You are that person who enjoys working out,
And your positive focus attracts a group of people around you who enjoy the same thing and offer not only friendly competition,
But genuine compliments and support.
You have created that for yourself.
Every day,
In every way,
You are visualizing your body changing with every movement and every bit of sustenance that fuels your body.
Set the stage for your future with every step you take,
Securing the ideal body image you see for yourself.
You are preparing to step ahead with this new image,
Leaving all else behind.
See yourself loving life.
Picture yourself in the cape,
Sitting on the back dock,
With a glass of wine,
Watching the boats go in and out.
Anticipate new travel to see new things.
When the tasks of your day begin to wear on you,
Refuel by taking a glimpse of the future that lies ahead for you.
A future where you are physically and mentally prepared to launch ahead and live to the fullest capacity.
Begin now to physically and consciously take in deeper and fuller breaths,
With each consecutive breath being stronger than the last.
Focus each inhalation on filling first the lower belly,
Then shifting up to expand the ribcage and maximizing at the top of the lungs,
With the chest rising all the way up to the collarbones,
Before you reverse the process and exhale.
Yogic Three-Part Breath Add a count of 1 to fill the belly,
2 to expand the ribcage,
And 3 to lift the chest,
Filling to the maximum capacity,
And add the last count,
4,
To pause,
Before reversing the sequence.
At the end of each exhalation,
Add the last and fourth count to compress the abdominals,
Completing the exhalation before beginning again.
Return the breathing to normal,
Automatic,
And effortless.
Begin to arouse the body from its physical slumber,
Beginning with movement in the fingers,
Toes,
Hands,
Feet,
And stretching the arms and legs.
Take your own personal moment to let the body go into your most natural reawakening stretch,
Feeling the refreshing difference and just how good you feel in your body now.
Slowly and with eyes still sealed shut,
Begin bringing yourself to a seated posture,
Assuming a comfortable cross-legged position,
Resting the hands on the lap.
Observe how you feel and give yourself positive recognition for the accomplishment of this practice.
Affirm your personal center of peace and balance and anchor yourself to this so that you can retain it as long as possible.
Make any personal affirmation or vow that you are able to keep and build on that until achieving it and renewing it with the next goal,
One practice at a time.
